Benefits of Exercise: MedlinePlus 19/03/2019, 14*33

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Benefits of Exercise
We have all heard it many times before - regular exercise is good for you, and it can help you lose
weight. But if you are like many Americans, you are busy, you have a sedentary job, and you
haven't yet changed your exercise habits. The good news is that it's never too late to start. You can
start slowly, and find ways to fit more physical activity into your life. To get the most benefit, you
should try to get the recommended amount of exercise
[https://medlineplus.gov/howmuchexercisedoineed.html] for your age. If you can do it, the payo"
is that you will feel better, help prevent or control many diseases, and likely even live longer.

What are the health benefits of exercise?

Regular exercise and physical activity may

Help you control your weight. Along with diet, exercise plays an important role in
controlling your weight [https://medlineplus.gov/weightcontrol.html] and preventing obesity
[https://medlineplus.gov/obesity.html] . To maintain your weight, the calories you eat and
drink must equal the energy you burn. To lose weight, you must use more calories than you
eat and drink.

Reduce your risk of heart diseases. Exercise strengthens your heart and improves your
circulation. The increased blood flow raises the oxygen levels in your body. This helps lower
your risk of heart diseases [https://medlineplus.gov/heartdiseases.html] such as high
cholesterol [https://medlineplus.gov/cholesterol.html] , coronary artery disease
[https://medlineplus.gov/coronaryarterydisease.html] , and heart attack
[https://medlineplus.gov/heartattack.html] . Regular exercise can also lower your blood
pressure and triglyceride levels.

Help your body manage blood sugar and insulin levels. Exercise can lower your blood
sugar [https://medlineplus.gov/bloodsugar.html] level and help your insulin work better.
This can cut down your risk for metabolic syndrome
[https://medlineplus.gov/metabolicsyndrome.html] and type 2 diabetes
[https://medlineplus.gov/diabetestype2.html] . And if you already have one of those
diseases, exercise can help you to manage it.

Help you quit smoking. Exercise may make it easier to quit smoking
[https://medlineplus.gov/quittingsmoking.html] by reducing your cravings and withdrawal
symptoms. It can also help limit the weight you might gain when you stop smoking.

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Benefits of Exercise: MedlinePlus 19/03/2019, 14*33

Improve your mental health and mood. During exercise, your body releases chemicals that
can improve your mood and make you feel more relaxed. This can help you deal with stress
[https://medlineplus.gov/stress.html] and reduce your risk of depression
[https://medlineplus.gov/depression.html] .

Help keep your thinking, learning, and judgment skills sharp as you age. Exercise
stimulates your body to release proteins and other chemicals that improve the structure and
function of your brain.

Strengthen your bones and muscles. Regular exercise can help kids and teens build strong
bones. Later in life, it can also slow the loss of bone density that comes with age. Doing
muscle-strengthening activities can help you increase or maintain your muscle mass and
strength.

Reduce your risk of some cancers, including colon

[https://medlineplus.gov/colorectalcancer.html] , breast
[https://medlineplus.gov/breastcancer.html] , uterine
[https://medlineplus.gov/uterinecancer.html] , and lung
[https://medlineplus.gov/lungcancer.html] cancer.

Reduce your risk of falls. For older adults, research shows that doing balance and muscle-
strengthening activities in addition to moderate-intensity aerobic activity can help reduce
your risk of falling.

Improve your sleep. Exercise can help you to fall asleep faster and stay asleep longer.

Improve your sexual health. Regular exercise may lower the risk of erectile dysfunction
[https://medlineplus.gov/erectiledysfunction.html] (ED) in men. For those who already have
ED, exercise may help improve their sexual function. In women, exercise may increase sexual
arousal.

Increase your chances of living longer. Studies show that physical activity can reduce your
risk of dying early from the leading causes of death, like heart disease and some cancers.

How can I make exercise a part of my regular routine?

Make everyday activities more active. Even small changes can help. You can take the stairs
instead of the elevator. Walk down the hall to a coworker's o#ce instead of sending an email.
Wash the car yourself. Park further away from your destination.

Be active with friends and family. Having a workout partner may make you more likely to
enjoy exercise. You can also plan social activities that involve exercise. You might also
consider joining an exercise group or class, such as a dance class, hiking club, or volleyball
team.

Keep track of your progress. Keeping a log of your activity or using a fitness tracker may
help you set goals and stay motivated.

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Benefits of Exercise: MedlinePlus 19/03/2019, 14*33

Make exercise more fun. Try listening to music or watching TV while you exercise. Also, mix
things up a little bit - if you stick with just one type of exercise, you might get bored. Try
doing a combination of activities.

Find activities that you can do even when the weather is bad.You can walk in a mall,
climb stairs, or work out in a gym even if the weather stops you from exercising outside.

Learn More
Active at Any Size [https://www.niddk.nih.gov/health-information/weight-management/staying-
active-at-any-size] (National Institute of Diabetes and Digestive and Kidney Diseases)

Aerobic Exercise: Top 10 Reasons to Get Physical [https://www.mayoclinic.org/healthy-

lifestyle/fitness/in-depth/aerobic-exercise/art-20045541?p=1]
(Mayo Foundation for Medical Education and Research)
Also in Spanish [https://www.mayoclinic.org/es-es/healthy-lifestyle/fitness/in-depth/aerobic-exercise/art-
20045541?p=1]

Fitness: You Know Exercise Is Good for You, but Do You Know How Good? From Boosting Your
Mood to Improving Your Sex Life [https://www.mayoclinic.org/healthy-lifestyle/fitness/in-
depth/exercise/art-20048389?p=1] (Mayo Clinic)
Also in Spanish [https://www.mayoclinic.org/es-es/healthy-lifestyle/fitness/in-depth/exercise/art-20048389?
p=1]

Health Benefits of Water-based Exercise

[https://www.cdc.gov/healthywater/swimming/swimmers/health_benefits_water_exercise.html]
(Centers for Disease Control and Prevention)
Also in Spanish [https://www.cdc.gov/healthywater/swimming/esp/health_benefits_water_exercise-esp.html]

Physical Activity and Health: The Benefits of Physical Activity

[https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm]
(Centers for Disease Control and Prevention)

Why Exercise? [https://familydoctor.org/why-exercise/?adfree=true]

(American Academy of Family Physicians)
Also in Spanish [https://es.familydoctor.org/por-que-debo-hacer-ejercicio/?adfree=true]

Why Physical Activity Is Important (for Girls) [https://www.girlshealth.gov/fitness/whygetfit/]

(Department of Health and Human Services, O#ce on Women's Health)

Why Should I Be Physically Active? [https://www.heart.org/-/media/data-

import/downloadables/pe-abh-why-should-i-be-physically-active-ucm_300469.pdf]
(American Heart Association) - PDF

Journal Articles
References and abstracts from MEDLINE/PubMed (National Library of Medicine)

Article: Psychological Benefits of Walking through Forest Areas.

[https://www.ncbi.nlm.nih.gov/pubmed/30544682]

Article: Early Out-of-Bed Functional Exercise Benefits Elderly Patients Following Hip Fracture:...
[https://www.ncbi.nlm.nih.gov/pubmed/30518730]

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Benefits of Exercise: MedlinePlus 19/03/2019, 14*33

Article: Balancing exercise risk and benefits: lessons learned from sickle cell...
[https://www.ncbi.nlm.nih.gov/pubmed/30504341]

Benefits of Exercise -- see more articles [https://www.ncbi.nlm.nih.gov/pubmed?

term=exercise[majr]+AND+english[la]+AND+humans[mh]+
(benefit[ti]+OR+benefits[ti]+OR+beneficial[ti])+NOT+
(letter[pt]+OR+editorial[pt]+editorial[pt)+AND+%22last+2+Years%22[edat]]

Seniors
Real Life Benefits of Exercise and Physical Activity [https://go4life.nia.nih.gov/real-life-benefits-
of-exercise-and-physical-activity/] (National Institute on Aging)

Patient Handouts
Exercise, lifestyle, and your bones
[https://medlineplus.gov/ency/patientinstructions/000492.htm] (Medical Encyclopedia)
Also in Spanish [https://medlineplus.gov/spanish/ency/patientinstructions/000492.htm]

Give your heart a workout [https://medlineplus.gov/ency/patientinstructions/000763.htm]

(Medical Encyclopedia)
Also in Spanish [https://medlineplus.gov/spanish/ency/patientinstructions/000763.htm]

MEDICAL ENCYCLOPEDIA

Exercise and immunity [https://medlineplus.gov/ency/article/007165.htm]

Exercise, lifestyle, and your bones

[https://medlineplus.gov/ency/patientinstructions/000492.htm]

Other Languages

Find health information in languages other than English

[https://medlineplus.gov/languages/benefitsofexercise.html] on Benefits of Exercise

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Benefits of Exercise: MedlinePlus 19/03/2019, 14*33

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U.S. National Library of Medicine 8600 Rockville Pike, Bethesda, MD 20894 U.S. Department of Health and Human Services
National Institutes of Health
Page last updated on 8 February 2019
Topic last reviewed: 30 August 2017

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